Seeking Relief
Irritable bowel syndrome (IBS) is a common disorder that causes bloating, diarrhea, cramping and abdominal pain. Unfortunately, there's no cure for this condition. However, lifestyle adjustments and medications can help manage it effectively.
1. Do Your Morning Exercise
Physical activities are a natural therapy for easing IBS symptoms. One study found engaging in moderate-intensity aerobic exercise for 12 weeks significantly reduced bloating and abdominal pain in those with IBS. Anxiety, depression and stress levels also decreased. Never skip your gym sessions for long periods; ensure you do at least some light training at home.
2. Eat Nutritious Foods
According to a study, a balanced diet can relieve IBS symptoms as effectively as medications.
Participants were divided into three groups. The first received a diet low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs), which are sugars the intestine absorbs poorly, along with traditional nutritional advice. The second group consumed a low-carb, high-protein diet. The third was given medications. Most participants in the diet groups reduced their IBS severity scores by 50 or more after only four weeks.
Switching your eating pattern can be a game-changer. Include fruits and vegetables low in carbs and high in protein. Protein should comprise 25% of everything you eat daily, so add more seeds, eggs, grains and fish to your healthy plate.
3. Remove Food Triggers
Avoiding the wrong foods is as important as consuming the right ones when easing IBS symptoms. Stay away from fatty choices, alcohol and caffeine at all costs, as these are the top triggers. Certain carbs may also prompt the problem, so keep a food diary. It's the best way to discover what provokes bloating, stomach pain and other signs.
4. Take Probiotic Supplements
You can supplement a wholesome diet with probiotic pills to alleviate IBS troubles. Researchers don't fully understand the exact mechanisms of probiotic use in the body, but eight clinical trials exploring probiotic treatment have unanimously reported a significant reduction in IBS symptoms. If IBS is causing you severe problems, ask your doctor about supplements.
5. Regulate Stress
Mental pressures and IBS have a bilateral connection. Stress can induce IBS, and experiencing the symptoms can lead to higher levels of depression and anxiety. This vicious cycle negatively impacts key areas of your life.
Master at least one stress management technique to diffuse the accumulating tensions in your body. Try yoga, meditation and mindfulness to reduce flare-ups.
6. Consider Medications
Your doctor may prescribe medication to alleviate the effects of specific symptoms — for instance, an antidiarrheal pill to control diarrhea or relaxants to reduce cramping.
Consult a Doctor for a Personalized Treatment
IBS affects each person differently, so remedies can vary. Visit your doctor for a customized treatment plan based on your symptoms and health situation.
Beth Rush is the fitness editor at Body+Mind. She writes about how women with PCOS can hack their exercise routines to balance hormones naturally. She covers topics like plant-based recipes for athletes and preaching the benefits of green exercise. You can find Beth on Twitter @bodymindmag.